Program Description
Main d disbanded the government in January in January in a very bad manner in a way which was very much the case for him
Program Overview
- LevelBeginner
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentAt Home
- Program Length10 weeks
- Time Per Workout30 minutes
- CreatedMar 15, 2025 02:23
- Last EditedApr 21, 2025 04:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
1
1
1
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Standing Calf Raise
2
1
1
20 reps
20 reps
20 reps
RPE 6
RPE 6.5
RPE 7
3
Oblique Crunch
2
15 reps
RPE 6.5
4
Abs Crunch (Bodyweight)
2
15 reps
RPE 6
5
Narrow Push Up
2
10 reps
RPE 8
6
Jump Squat
1
1
1
25 reps
25 reps
25 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Push Up1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)2 Sets
15 Reps
@6
5
Narrow Push Up2 Sets
10 Reps
@8
6
Jump Squat1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 2
1
Push Up1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)2 Sets
15 Reps
@6
5
Narrow Push Up2 Sets
10 Reps
@8
6
Jump Squat1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 3
1
Push Up1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)2 Sets
15 Reps
@6
5
Narrow Push Up2 Sets
10 Reps
@8
6
Jump Squat1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 4
1
Push Up1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)2 Sets
15 Reps
@6
5
Narrow Push Up2 Sets
10 Reps
@8
6
Jump Squat1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8
Day 5
1
Push Up1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@8
@9
2
Standing Calf Raise2 Sets
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6
@6.5
@7
3
Oblique Crunch2 Sets
15 Reps
@6.5
4
Abs Crunch (Bodyweight)2 Sets
15 Reps
@6
5
Narrow Push Up2 Sets
10 Reps
@8
6
Jump Squat1 Set
1 Set
1 Set
25 Reps
25 Reps
25 Reps
@6
@7
@8